I recommend using a pair of kettlebells versus dumbbells for one simple reason...handle height. You CAN use dumbbells, but you will end up leaning further forward to perform the exercise. If you don't have kettlebells, try it with dumbbells and see how it feels. It will still be very effective, though you may have to use a bit lighter weight.
This is a Walking Lunge exercise done with an explosive double leg switch at the bottom of every rep.
This is the mild plyometric I was talking about...you're going for a fast, rebounding switch with your legs. In that position, you'll have very little weight bearing down on you, making it a very safe movement for just about anybody.
As well, I found this exercise to actually be easier on the knees than a normal Walking Lunge because of the powerful engagement of the hamstrings and glutes coming out of the bottom position, right after the leg switch. That elastic rebound you get from the switch helps power you up out of the bottom without sending all the tension into the knee joint as normally happens with a regular Walking Lunge.
Here's what it looks like...(I'm using a pair of 53 lb kettlebells here).
Start in a standing position, holding the kettlebells beside you.
Step forward with your left leg into a lunge position.
Come all the way down until you set the kettlebells fully on the ground.
Now support your upper body on the handles while you explosively switch your legs back and forth.
When your feet hit the ground back in the original lunge position, dont pause...use that impact/rebound to power up out of the bottom.
Now step forward with your right leg and repeat.
You will likely end up leaning forward somewhat as you're doing this, depending on how far forward you decide to set the kettlebells down.
Switch twice again, explosively.
Then use the elastic force to power out of the bottom.
Repeat the sequence for the desired distance. I went up and down my gym floor, which is about 40 feet total.
This exercise isn't designed as a muscle or strength builder...it's a great conditioning exercise targeting the entire lower body.
And it will get your heart-rate CRANKED.
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